Tag Archives: Vegetarian recipes

low fat vegetarian friendly recipes

After the Garden

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Well, the garden is done and everything has been canned, preserved, frozen, or eaten. Fortunately, broccoli is still in season somewhere, so it’s an inexpensive item in the supermarket. So, the soup this week is broccoli cheese. Now, I usually avoid broccoli cheese soup because it always looks like a few chunks of limp broccoli floating in a sea of mystery cheese. Just too much carb and dairy and too little lovely green stuff. Until Broccoli Cheese Soupnow. Recently, I discovered a recipe, thanks to the Test Kitchen, that does broccoli cheese soup with emphasis on the broccoli and it’s rich as butter without all the fat.

Broccoli Cheese Soup

• 2 tablespoons olive oil or vegetable broth
• 2 heads (pounds) broccoli, peel and trim the stems and cut in cubes, roughly chop the florets into 1-inch pieces
• 1 medium onion, roughly chopped (about 1 cup)
• 2 medium garlic cloves, minced or pressed through garlic press (about 2 teaspoons)
• 1 ½ teaspoons dry mustard powder
• Pinch cayenne pepper
• salt to taste
• 3–4 cups water
• ¼ teaspoon baking soda (helps get rid of those sulphur containing compounds and brings out the taste of the broccoli)
• 2 cups low sodium vegetable broth (or chicken)
• 2 cups baby spinach (if using frozen, thaw and squeeze the water out)
• 3 ounces sharp cheddar cheese, shredded (3/4 cup)
• 1 ½ ounces Parmesan cheese, grated fine (about 3/4 cup), plus extra for serving
• Ground black pepper

1. Heat oil or broth in large Dutch oven over medium-high heat. Add broccoli, onion, garlic, dry mustard, cayenne, and 1 teaspoon salt. Cook, stirring frequently, for about 6 minutes until fragrant. Add 1 cup water and the baking soda. Bring to simmer, cover, and cook until broccoli is very soft, about 20 minutes, stirring once during cooking.

2. Add broth and 2 cups water and increase heat to medium-high. Bring the mixture back to a simmer, stir in spinach and cook until wilted, about 1 minute. You can transfer half of soup to blender, add cheddar and Parmesan, and process until smooth or leave the soup in the pot and use that immersion blender you got for Christmas. Over medium heat, bring to simmer. If the soup seems too thick, adjust consistency by adding up to a cup of water or broth. Season to taste with salt and pepper.

Broccoli Cheese Soup VSprinkle with croutons and grated or shaved Parmesan and serve with some crusty bread.

Handcrafted Floral Jelly Ad

The Corn is High

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It’s been a busy few weeks for me.  I changed hosting companies in preparation for setting up an e-commerce page for a line of handmade floral jellies (more about that later.)  And there’s almost daily weeding to be done in the garden.  It’s the heart of summer here in the upper Midwest, and that means fresh sweet corn, something I look  I look forward to all year.

Even in the summer I always make a soup of the week, and the corn at the farmer’s market was calling my name.  Corn chowder is rich, creamy and irresistible, and we’ll eat it for lunch all week, usually with a little fresh salad from the garden on the side.

When it comes to corn, I try not to waste any of it, the first thing I do is make corn stock.  You’ll need 5 to 6 ears of fresh sweet corn.

Corn Stock

Fresh Sweet Corn

The first step is to remove the husks and silk.  Once the ears are silk free, stand the cob upright with the big end down, and using a sharp knife, slice the kernels from the cob moving from top to bottom.  Sorry, I don’t have any pictures since I needed both hands for this process, but this is what it looks like when you’re done.

Ater the kernels are removed

Set the corn aside and turn your attention to the cobs and the delicious corn stock that is the base for corn chowder.  You can use it as a base for any soup, but it really adds something special to corn chowder.  The method I favor is to put the fresh cobs in the slow cooker, cover with water, add a couple of bay leaves, and some salt and let it simmer on low for 4-6 hours.

Slow Cooker Corn Stock

It smells wonderful.  After 4-6 hours, you can strain the stock and pour it into jars and refrigerate for later, or use it straight away for chowder.

Creamy Corn Chowder

  • 4-6 cups corn stock
  • 3 cups fresh corn kernels (you can use canned or frozen)
  • 1 medium onion, chopped
  • 1 medium carrot, grated
  • 2-3 medium potatoes, peeled and cut into cubes
  • 1 clove garlic, minced
  • 2 small bay leaves
  • salt and pepper to taste
  • 1 cup half & half or heavy cream
  • 1/4 cup butter

In a large pot (you could also do this in the slow cooker, it just takes longer), sweat the onion, carrot and garlic in a small amount of stock.  When the onions are soft, add the rest of the stock, the corn, potatoes, salt and pepper, bay leaves and simmer for about an hour until the potatoes are soft.

Corn, potatoes and carrots

At this point, if a smooth texture is desired, you can puree in batches in the blender and return to the pan.  (I have a stick blender so that makes it easy.)  Add the cream and butter, and simmer gently for another hour.

 

Serve with crusty bread and a side salad for a great summer lunch or light supper.

Creamy Corn Chowder

 

 

 

 

 

Breakfast Five Ways

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If you’re one of those people that can’t stand the thought of food “pre-coffee,” you probably don’t spend any time thinking about breakfast which is too bad because it’s yummy and the most important meal you’ll eat all day.  No excuses, for your own good, suck up that first cup and prepare to force down that first bite of breakfast.  I guarantee by the third day, you’ll hit the floor hungry and be a lot more wide awake by the time you get to work.  Now, I have years of experience scrambling to get to work on time which made breakfast in the drive-thru really tempting.  But instead of indulging in a paper wrapped fat bomb, I managed to come up with some breakfast recipes that are fast, easy and offer maximum nutrition. No one wants to just eat the same thing every day (well, some people might, but I think that’s just downright boring), so here are five different breakfasts that I use to make those hectic mornings (heart) healthy and delicious.  You can have breakfast ready in less than 15 minutes and be out the door and on your way. 

Salsa Eggs on Toast (1 serving)

Salsa and Eggs

Scrambled Eggs with Salsa

I like to start my week with eggs, and Salsa Eggs on Toast is a tasty, convenient, high protein way to start the day.

  • 1 egg scrambled (or 1/4 cup egg beaters)
  • 1 slice of whole wheat toast
  • 1 tablespoon of your favorite salsa (I like black bean and corn)

Heap the scrambled eggs on the toast and top with spicy salsa.   For more servings just increase the amounts in proportion.

Blueberry Quinoa Parfait (1 serving)

Blueberry Parfait

Blueberry Quinoa Parfait

This is almost like dessert for breakfast.  Husbands, kids and other household entities will love it too.

  • 1/2 cups cooked quinoa
  • 1/2 cups vanilla yogurt
  • 1/2 cups blueberries
  • 1/4 cup toasted walnuts or pecans, chopped

You can save yourself some time by cooking the quinoa the night before and putting it in the refrigerator.  I use quinoa frequently, so I usually have some on hand.

In a parfait dish or tall glass, layer the quinoa, yogurt and nuts.  You could also use cereal in the place of nuts. Again, adjust the proportions for more or fewer servings.

Avocado Toast with Fruit and Cottage Cheese (1 serving)

Toast with Avocado and Cottage Cheese with Fruit

Avocado Toast with Fruit and Cottage Cheese

If you’re not a big fan of plain avocado, try using guacamole.

  • 1 slices whole wheat toast
  • 1/2 ripe avocado, peeled and mashed
  • 1/2 cup fruit (blueberries, raspberries, strawberries, etc.)
  • 1/2 cup cottage cheese (or plain Greek yogurt)

Peel and mash the avocado and spread on the whole wheat toast.  Sprinkle with lemon juice and salt and pepper to taste (try a few dried red pepper flakes)

Serve open face on a plate with a scoop of cottage cheese and fruit.

Egg, Cheese and Spinach Wrap (1 serving)

Spinach Egg Wrap

  • ¼ cup frozen chopped spinach
  • 1 egg plus or 1/4 cup egg substitute
  • 1 ounce shredded pepper jack cheese
  • ½ avocado, sliced or mashed (or use store-bought guacamole)
  • 1 whole wheat tortilla wrap
  • Salt and pepper to taste

Spray a skillet with cooking oil, sauté the spinach until wilted.

Combine the egg and egg white and beat with a fork or whisk.  Add to the spinach and scramble gently.

Egg and Spinach Scramble

Egg and Spinach Saute

Spread the mashed avocado on the tortilla and place the egg and spinach mixture in the center.  Sprinkle shredded cheese on top.

Tortilla with Spinach and Egg

Spinach Egg Cheese on a Tortilla

Fold burrito-style.  Cut in two pieces.  You could even wrap it in some aluminum foil for a take-along breakfast.

 Toasted Walnut and Apple Breakfast (1 serving)

Just the right amount of juicy and crunchy in a high protein bowl of goodness. 

 

Apple Cottage Cheese

What you’ll need

 

  • 4 ounces cottage cheese
  • 1 apple chopped
  • 1 tablespoon chopped walnuts
  • 1 slice whole wheat bread toasted

Place cottage cheese in blender or food processor, process until smooth.  Stir in fruit and walnuts and spread mixture on toasted bread or eat it with a spoon, it’s yummy either way.

Cottage Cheese Apple and Walnuts

Apple Cottage Cheese Breakfast Bowl

Please feel free to share your own variations and comments are always welcome.

 

Simple Sandwiches

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I was having one of those days when I just wanted something simple, something light, something between two slices of bread, you know, a sandwich.  Now there is an infinte variety of sandwiches using an almost infinite variety of ingredients, but the main determining factor in my house is what I have in the refrigerator, and I can make a sandwich with just about anything that won’t slide off the bread.  Here are a couple of standards that use ingredients that I almost always have on hand.

Avocado-Tomato and Onion Sandwich

  • 1 perfectly ripe avocado, roughly chopped and mashed
  • 1 small onion, sliced thin
  • 1 ripe roma tomato, sliced
  • 2 slices whole wheat bread

Scoop the avocado into a bowl and mash roughly with a fork.  I like mine a little lumpy but you can do yours any way you like.

Slice the onion thinly and then slice the tomato.

Sandwich I

Spread the avocado on both sides of the bread, and top with onion slices on one side and tomato slices on the other.  Sandwich I

 

 

Salt and pepper to taste.  Serve with a pickle on the side.

Sandwich V

 

 

 

Another favorite of mine:

Mushroom and Cheddar on Whole Wheat Bread

  • 1 cup fresh mushrooms, sliced and chopped
  • 1 large shallot, sliced thin
  • 2 tablespoons olive oil
  • 1 teaspoon Dijon mustard
  • 2 slices whole wheat bread

In a large pan, saute the mushrooms and shallot in olive oil until tender.

Mushroom & Shallot Sautee II

 

 

 

Lightly toast the bread and spread with 1 teaspoon of Dijon mustard.  Cover one slice of bread with the mushrooms and shallot mixture and on the other place a slice of cheddar cheese.

Mushroom, shallot & cheese sandwich

Put the slices together and enjoy.   It’s pure mushroom bliss.

Cheddar & Mushrooms on Whole Wheat

 

 

 

These are just a couple of the possibilities for creative sandwich making.  About once a week I do refrigerator inventory and pull out anything that has sandwich potential.  It’s a great way to plan lunch.

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